# What to wear for HYROX: race outfit, gloves, socks and what's not allowed

Wear what you've already trained in: closed-toe shoes with grip, fitted shorts or tights, a light top that won't ride up, technical socks that sit above the ankle, and nothing loose enough to catch on a sled or a rower. Gloves, knee sleeves and a lifting belt are allowed but optional. This guide goes head to toe through a HYROX race outfit, what the 26/27 rulebook lets you wear on the race floor, and what to change for Doubles, Relay and a cold venue.

- **7** items on the rulebook's permitted list
- **60–90 min** how long most people wear the outfit under load
- **0** new pieces of kit on race day

## The short answer: a HYROX outfit that works

A HYROX race is about an hour to an hour and a half of running, pushing, pulling, carrying and squatting indoors, usually in a warm hall. Your clothes have three jobs: stay put, stay out of the way of the equipment, and not rub. Fashion comes fourth.

| Piece | What works | What to avoid |
|---|---|---|
| Shoes | Trained-in shoes with a grippy outsole and a stable base | Brand-new shoes, high-stack super shoes that wobble on lunges |
| Bottoms | Lined running shorts, squat-proof tights or shorts over short tights | Baggy shorts that catch on the sled or rower slide |
| Top | Fitted, sweat-wicking tee, singlet or crop top | Loose cotton that gets heavy and flaps |
| Sports bra | Medium-to-high support you've done burpees in | A new bra, or low support for 80 m of jumps |
| Socks | Technical crew or mid-calf socks | Cotton, and no-show socks that let the chip strap rub |
| Extras | Gloves, knee sleeves, belt (all optional) | Anything not on the permitted list |

> **Key takeaway:**
> The single best rule: race in an outfit you've already done a long, sweaty, station-heavy session in. Chafing and slipping usually show up after 40 minutes, not in a 20-minute class.

## What does the rulebook let you wear?

The 26/27 rulebook works as a whitelist. It names seven things you may use or wear during the race, and anything else is prohibited unless the Race Director gives written permission before your start:

- **Knee sleeves**
- **Gloves** (gymnastics grips are not allowed)
- **A weightlifting belt**
- **Wristbands**
- **A hydration pack**
- **Asthma inhalers** or similar prescribed medication
- **Prescribed respiratory devices**

Clothing itself (shorts, tights, tops, socks) is obviously fine, and so are themed outfits and weight vests, as long as they don't get in other racers' way. The strictly banned list includes headphones, earbuds, phones, ear plugs, body cameras, smart or camera glasses, and helmets.

> **Watch out:**
> **Sports watches are a grey area.** They aren't on the permitted list, and unlisted items are prohibited by default. Plenty of athletes race with one, but if you want to be certain, ask your event's customer service before race day. Our [rules guide](/guides/hyrox-rules-what-is-not-allowed) covers every banned item, and the [watch guide](/guides/best-watches-for-hyrox) covers race modes.

Rules change between seasons and events, so always check the current rulebook for your race.

## Shoes: grip first, then stability, then cushioning

You must wear **closed-toe shoes** for the whole race. The one exception is the wall balls: once you reach your target you may take them off, leave them under the rig, and carry them with you to the finish.

What matters most, in order:

1. **Grip.** The sleds run on a carpet-like surface, and a slippery outsole makes the push far harder.
2. **Stability.** Lunges, burpee broad jumps and wall ball squats punish a soft, tall heel.
3. **Enough cushioning** for 8 km of running on a hard indoor floor.

Most people end up in a cushioned trainer or a "hybrid" shoe with a firmer base. Our [best shoes for HYROX guide](/guides/best-shoes-for-hyrox) compares shoe types in detail. Whatever you pick, put at least a few runs and one full station session in them before race day.

## Bottoms: shorts, tights or both?

Any of the three works. Pick on comfort and on how much you sweat:

- **Lined running shorts** are the coolest option, but test them on lunges: some liners ride up under load.
- **Tights or long compression leggings** stop chafing and keep the sandbag lunge knee touch comfortable, but run warm in a busy hall.
- **Short tights with shorts over them** are a popular middle ground.

Whatever you choose, do a deep squat and a long lunge in front of a mirror. If anything goes see-through, slides down or pinches at the hip, find something else.

## Tops and sports bras

A fitted, lightweight technical top is ideal. Loose tops ride up on the SkiErg, flap over the rower handle and catch on the sled poles. Singlets and crop tops are common because halls get hot.

For women, a supportive sports bra matters more than any other piece of kit: the race has 80 m of burpee broad jumps, 8 km of running and 100 wall balls. Choose one you've already run and jumped in, and check the straps and band after a long session for rubbing.

## Socks, chafing and the timing chip

Your **timing chip goes on your ankle** on a strap, and you must wear it the whole race. That's one reason most experienced racers choose crew or mid-calf technical socks: the sock sits between the strap and your skin. Without it, the strap can rub raw over 8 km.

Other chafing hot spots:

- **Inner thighs** on lunges and runs
- **Under the sports bra band**
- **Underarms** on the SkiErg and wall balls
- **Feet**, especially if your socks get damp

An anti-chafe balm on those spots before you warm up is cheap insurance. Pack a dry pair of socks for after the race.

## Gloves, knee sleeves and belts: do you need them?

None of them is required. They're all on the permitted list, so it comes down to preference and practice.

**Gloves: pros**

- Protect hands on the sled pull rope and the farmers carry handles
- Some people feel a more secure grip on a sweaty rope

**Gloves: cons**

- Thick gloves reduce grip feel on kettlebells and can bunch up
- Another thing to manage at the wall balls and in transitions
- Many experienced racers go bare-handed and use the event chalk instead

If you use gloves, pick thin, close-fitting ones and train in them. Remember: HYROX-provided chalk is allowed only at the sled pull and the farmers carry, and bringing your own chalk is a 2-minute penalty.

**Knee sleeves** are popular for the sandbag lunges, where your trailing knee must touch the floor 100-odd times. A thin neoprene sleeve can make that more comfortable. Try them on a long lunge session first, because some sleeves slip on sweaty legs.

**A lifting belt** is allowed, but most people find it gets in the way of running and burpees. If you train with one for heavy sleds, consider whether it's worth wearing for the whole race.

> **Tip:**
> Write your start time on your arm in marker or on tape. The rulebook asks you to keep it visible during the race, and long sleeves can cover it.

## What to wear for Doubles and Relay

The same rules apply in every division. A few extras are worth considering:

- **Matching colours** make it easier to spot your partner in a crowded Roxzone, and look great in photos.
- **Relay athletes wait between legs**, so bring a warm layer to keep on until your handover, then take it off before you start your segment.
- **In Doubles** you share stations, so you'll spend time standing and waiting. A layer you can't race in still has to come off before you start, because you can't hand anything to spectators during the race.

See the [Doubles strategy guide](/guides/hyrox-doubles-strategy) and the [Relay guide](/guides/hyrox-relay-guide) for how the work is split.

## Warm-up and after-race layers

Many venues are exhibition halls that feel cold at 7 a.m. and hot by midday. Bring:

- **A warm layer** (hoodie or track jacket and joggers) for the warm-up and waiting area
- **Old shoes or slides** for walking around the venue, if you want to keep your race shoes clean
- **A full change of clothes** for after the finish, including dry socks

Plan to strip off your outer layers a few minutes before your wave goes into the start area. Our [warm-up guide](/guides/hyrox-warm-up) has the timing, and the [packing list](/guides/hyrox-race-day-packing-list) has a printable checklist.

## Common outfit mistakes

- **New kit on race day.** New shoes, new shorts and new socks all fail in ways you only find out at minute 45.
- **Too many layers.** The hall heats up fast once hundreds of people are racing.
- **Headphones "just for the warm-up"** that you forget to take off. They're banned on the race floor.
- **Low socks** that let the timing chip strap rub.
- **Long sleeves that hide your start time.**

## FAQ

### What should I wear for my first HYROX?

Closed-toe shoes you've trained in, fitted shorts or tights, a light technical top, a supportive sports bra if you need one, and crew-height technical socks. Keep it simple and only wear things you've done a long session in.

### Can you wear gloves at HYROX?

Yes. Gloves are on the rulebook's permitted list. Gymnastics grips are not. Many racers prefer bare hands with the event chalk, which is allowed only at the sled pull and farmers carry.

### Can I wear a watch at HYROX?

Watches aren't on the permitted list, and unlisted items are prohibited by default, although many athletes do race with one. If you want certainty, ask your event's customer service before race day.

### Should I wear shorts or leggings for HYROX?

Either works. Shorts run cooler, leggings prevent chafing and cushion the lunge knee touch. Test both on a lunge and burpee session and pick the one that stays put.

### Can I wear a costume or weight vest at HYROX?

Yes, themed outfits and weight vests are allowed as long as they don't get in other racers' way. Helmets, breathing apparatus and compressed air cylinders are banned for safety, even as part of a costume.

### Can I take my shoes off at HYROX?

Only at the wall balls. Once you reach your target you may take them off, leave them under the rig, and you must carry them with you to the finish.

## Next steps

Get the full checklist in our [HYROX race-day packing list](/guides/hyrox-race-day-packing-list), choose footwear with the [best shoes for HYROX guide](/guides/best-shoes-for-hyrox), and read [your first HYROX race](/guides/first-hyrox-race) for the race-day walkthrough. Ready to book? Find your event in the [race calendar](/races).

Source: https://roxskin.io/guides/what-to-wear-for-hyrox